Starting around age 40, women can lose 3 to 8 percent of their muscle mass each decade if they’re not actively doing something to protect it. At the same time, body fat tends to increase, especially around the midsection, leaving many women frustrated that their old routines no longer work. Add in the hormonal shifts of menopause, and suddenly the risk of insulin resistance, osteopenia, osteoporosis, and even frailty down the road feels very real. But here’s the good news: muscle is not just about looking toned. It’s your currency for strength, independence, and longevity. It supports your bones, protects against falls and fractures, stabilizes blood sugar, and keeps your metabolism humming. Midlife is an opportunity to build muscle and change the trajectory of your life.

My guest today is Professor Stuart Phillips, PhD, FACSM, FCAHS, one of the world’s top researchers on muscle health, protein metabolism, and aging. Dr. Phillips is a Distinguished University Professor in the Department of Kinesiology and a member of the School of Medicine at McMaster University. He is a Tier 1 Canada Research Chair in Skeletal Muscle Health. His work centers on the interaction of exercise/physical activity, aging, and nutrition in skeletal muscle and body composition. He is a fellow of several Academies, Societies, and Colleges, including the ACSM, but was most recently appointed as a Fellow of the Royal Society of Canada (FRSC).

Today, we are going to break down midlife myths and barriers and share how to thrive in your second act with practical and accessible strategies.

Medical Disclaimer: By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Find Dr. Stuart Philips:

IG:  @mackinprof 

Stay connected with JFW:

Watch on the YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow on Instagram: https://www.instagram.com/jillfooswellness/

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Grab discounts on wellness products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands: https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook.

Schedule your complimentary 30-minute Zoom consultation here: https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Join April's Group Health Coaching cohort here: https://www.jillfooswellness.com/group-coaching

If you’re a Chicago-area midlife woman, check out the Chicago Menopause Collective, a nonprofit dedicated to navigating menopause locally with experts: https://chicagomenopausecollective.org

So many women in perimenopause find themselves asking the same confusing question: Should I stay on birth control, switch to menopause hormone therapy, try both, or do nothing at all? And why does it feel like everyone has a different answer?

In this episode, we unpack why perimenopause can feel like a medical gray zone. Symptoms can be intense and unpredictable, hormone testing isn’t always clear, and many women are told they’re “too young” or “just stressed.” Add in social media opinions, antidepressants being prescribed first, and inconsistent medical guidance, and no wonder women feel lost.

We break down the real science behind:

• Birth control vs. Menopause Hormone Therapy (MHT)

• How doctors decide what to recommend

• Whether you can transition directly from the pill to MHT

• What realistic symptom relief looks like

• How long adjustments actually take

• What to do if spotting or symptoms continue

We also address the biggest myths, like:

• “You can’t be in perimenopause if you’re on the pill.”

• “You have to wait until your period stops to use hormones.”

Plus, we shine a light on women who are often left out of the conversation:

• Those with severe PMS or PMDD

• Women in early menopause

• Women after hysterectomy

• Women wondering about testosterone, libido, brain fog & mood

This episode is about clarity, options, and informed choice. Perimenopause is not a failure of your body, and confusion around hormones is NOT your fault. You deserve education, thoughtful support, and individualized care, not guesswork or fear-based advice.

If you’re feeling overwhelmed, you’re not alone. This conversation will help you understand what’s really happening in your body and how to approach hormone decisions with confidence.

Find Dr. Sarah here:

Website: https://www.lumaniwellness.com/

IG: drsarah_menopausemd

Stay connected to JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

If you’re a Chicago-area midlife woman, check out the Chicago Menopause Collective, a nonprofit dedicated to navigating menopause locally with experts. Our inaugural event is February 3rd, 2026, in Winnetka. Tickets are on sale now.

Learn more:

https://chicagomenopausecollective.org

In this episode, I share a practical holiday health game plan for midlife women who want to enjoy the season without losing their energy, sleep, or momentum. You've been working hard to stay consistent, grounded, and motivated this year, and now the holiday temptations are everywhere.

I explain how the holidays can trigger cravings, stress, and “all-or-nothing” thinking, then walk through 10 science-backed strategies to stay grounded, such as:

Steadying your mindset with simple reminders and a long-term wellness vision. I offer you realistic tips.

Plan like your future self by protecting a few key habits you’ve built this year. You don't have to pull all your healthy habits in.

Give yourself grace, remembering that a few indulgent evenings don’t erase months of consistency.

My core message: the holidays are not about perfection, but about finding the balance between health and joy so you can feel strong, vibrant, and present.

I kept this episode short and sweet, direct, and realistic. Take what you want, and leave the rest.

Stay connected with me:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Many women notice real shifts in desire, arousal, and physical comfort during the menopause transition. Yet most of us were never taught how to talk about these changes, or how to support our sexual health as part of overall midlife wellness. Sexual pleasure is a key marker of health. It’s linked to hormones, cardiovascular function, sleep quality, mental health, and even long-term longevity.

Because of stigma and a lack of open conversation, too many women quietly accept pain, low desire, or the belief that sexuality fades after midlife. It doesn’t. Menopause changes sex, but it doesn’t end it.

In this episode, we break down what really happens to the body during midlife, how pleasure evolves, and practical ways to rebuild a healthy, satisfying sex life on your own terms. As I often say, every woman has her own unique health equation, and that includes sexual pleasure. There is no single path that works for everyone.

My guest today is Dr. Rachel Zar, a Licensed Marriage and Family Therapist and AASECT-Certified Sex Therapist. She holds a Master of Science in Marriage and Family Therapy from The Family Institute at Northwestern University, a PhD in Clinical Sexology from Modern Sex Therapy Institutes, and advanced certificates in sex therapy and sexuality education from the University of Michigan. Dr. Zar is the Clinical Director at Avid Intimacy, a sex and relationship therapy practice specializing in evidence-based support for individuals and couples.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make lifestyle changes to treat any medical condition in yourself or others. Always consult your own physician for any medical concerns. This disclaimer also applies to any guests featured on the podcast.

Find Dr. Zar:

Website: https://www.rachelzartherapy.com/

IG: @rachelzartherapy

FB: @rachelzartherapy

Stay connected to JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

In this episode of the Health Trip Podcast, we take a fresh look at financial health as a critical part of women’s well-being during and after menopause. For Gen X women, these years are supposed to be about preparing for an empty nest and building long-term security. Instead, menopause often brings hidden financial costs. Women in midlife spend billions each year managing symptoms, face higher medical expenses than their peers, and lose an estimated 1.8 billion dollars in work time annually. These realities shape earning potential and retirement planning more than most people realize.

To dig into this, I’m joined by Dr. Barbara Provost, founder of Purse Strings. After decades in the financial industry, Barb saw how often women were underserved, dismissed, or left out of crucial conversations about money. Purse Strings was built to change that. Her work gives women the tools, education, and trusted connections they need to make confident financial decisions, especially during life transitions like menopause, career changes, caregiving, and planning for the next chapter.

If you’re navigating midlife and want to better understand how menopause intersects with money, career, and long-term planning, this conversation will give you clarity and practical direction.

Medical Disclaimer: By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Learn more about Dr. Provost:

Website: https://pursestrings.co/

IG: @pursestringsco

FB: @pursestringsco

Podcast: https://pursestrings.co/podcast/

Stay connected with JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

In this empowering episode of the Health Trip Podcast, I dive into the essential blueprint for assembling your ultimate healthcare dream team during midlife, emphasizing that navigating menopause isn't a solo journey but a collaborative effort with specialized experts. I break down the core players: Start with a Primary Care Physician (PCP) as your quarterback, overseeing general health and coordinating referrals; an OBGYN for reproductive and hormonal insights; and a menopause care expert, like a certified menopause practitioner, to tailor treatments for hot flashes, mood swings, and libido changes. For heart health, which becomes crucial post-menopause, a preventive cardiologist or lipid expert monitors cholesterol and cardiovascular risks, while a dermatologist addresses skin changes like dryness or acne from hormonal shifts. Don't overlook a bone health expert, such as an endocrinologist or rheumatologist, to safeguard against osteoporosis through DEXA scans and nutrition advice.

I review them all and add additional bonus players to round out a robust team for this second act of your life. Don't miss this episode - it's all about prevention.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Stay connected to JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

In this episode of The Health Trip Podcast, I highlight Breast Cancer Awareness Month by exploring how health coaches provide essential holistic support for women navigating breast cancer during midlife. Amid transitions like menopause, hormonal shifts, and life stressors, treatments such as chemotherapy or radiation can exacerbate symptoms, including fatigue, weight gain, anxiety, and bone loss. Post-treatment, many women feel adrift, wondering "what now?" Health coaches bridge this gap by complementing medical care with personalized guidance for the whole person—body, mind, and spirit.

The episode outlines four key ways health coaches assist:

Lifestyle Guidance Beyond Treatment

Emotional and Mindset Support

Accountability and Consistency

Building a Comprehensive Healthcare Team

No woman needs to face survivorship alone. While medicine saves lives, daily choices define thriving. I encourage you to assess your personal support systems, share the episode, and schedule a 30-minute virtual consultation via the show notes link.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Stay connected with JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

In this episode of The Health Trip Podcast, we dive into one of the most talked-about—and misunderstood—topics in women’s health: GLP-1 medications and midlife metabolism.

If you’ve noticed changes around your waistline during perimenopause or menopause, you’re not imagining it. By age 50, nearly half of women develop some degree of insulin resistance, increasing risk for diabetes, heart disease, Alzheimer’s, and more.

My guest, Dr. Dana Russo, board-certified gynecologist and founder of Essenza Health, unpacks the science behind GLP-1s (Ozempic, Wegovy, Zepbound). Together, we explore:

How menopause affects metabolism and insulin sensitivity

Why GLP-1s are about more than weight loss—they target inflammation, insulin resistance, and longevity

The role of menopause hormone therapy and lifestyle in supporting metabolic health

The differences between FDA-approved vs. compounded GLP-1 medications

If you’ve wondered whether these drugs can be part of a safe, long-term strategy for women in midlife, this conversation cuts through the noise and gets to the science.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Stay connected to JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Making big lifestyle changes in midlife can feel overwhelming, especially during the transition through menopause. This is why the science of behavior change consistently points to the power of small, sustainable steps. Research shows that when goals are broken down into manageable pieces, women are more likely to stick with them, build confidence, and create lasting change. Instead of relying on willpower or the “all or nothing” approach, starting small creates momentum that compounds over time, leading to measurable improvements in health, mood, and resilience.

In this episode of the Health Trip Podcast, I give you three steps to consider using to make new healthy habits stick for the long haul. For women in midlife, this approach isn’t just about building healthier habits—it’s about reshaping your future health trajectory. Small steps reduce overwhelm, align with your values, and build a foundation of confidence. The result is a lifestyle that not only eases menopausal symptoms but also supports long-term health, longevity, and quality of life.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Stay connected with JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

This episode dives into one of the most overlooked areas of women’s health: the connection between menopause and metabolic health.

My guest and I unpack why so many women experience midlife weight gain, insulin resistance, and blood sugar changes—even when they’ve always lived a healthy lifestyle. Research shows that menopause itself increases the risk of higher fasting glucose, abdominal fat, and even diabetes.

Joining me is Dr. Catherine Johnson, founder of My Precision Medical Care, a Board-Certified Obesity and Emergency Medicine physician with advanced training in menopause, functional medicine, and precision medicine. With 25+ years of experience, she helps women improve metabolic health, hormones, and longevity.

We’ll cover:

What metabolic health really means in midlife

Early red flags of insulin resistance in women

The role of hormones (estrogen, thyroid, cortisol) in metabolism

How lifestyle, genetics, and menopause interact

Best nutrition, sleep, and stress strategies for metabolic health

When to consider medical therapies like GLP-1s or metformin

How precision medicine and personalized care help women thrive

If you’ve ever felt like you’re doing everything right but still can’t manage weight, energy, or blood sugar, this episode will give you clarity and actionable solutions.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Learn more about Dr. Catherine Johnson:

Website: https://myprecisionmedicalcare.com/

IG: @precisionmedicalcare

FB: @precisioncaremedical

Resources: https://www.thewisdomstudy.org/

Stay connected to JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations